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04-09-2022, 08:53 AM
#631
4/8/2022
Stiff Leg Dead Lift: 154x5x2.
DL DOH w wraps: 264x5, 354x3, 404x1, 404x0, 374x3x2.
Shrugs: 204x8x3.
Bent over Rows: 184x3, 184x3 w wraps, 174x3x2 no wraps.
Smith 2nd Incline BP: bar x8, +90x8, +140x3, +160x2, +180x1, +160x2, +140x5.
50 minutes
4/9/2022
Chins: 6x2.
C&P 44x10.
Press: 44x8, 64x6x2, 94x6, 114x3, 134x1.
Squat: 44x8x3, 64x6, 94x6, 134x6, 154x5, 264x3, 314x1.
Rev Strait Bar Curls: 44x10, 64x8x2.
Glute raises: bwt x8, +10x8.
45 minutes
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04-11-2022, 07:54 AM
#632
4/11/2022
Stiff Leg Dead Lifts: 44x10, 154x10x2.
DL DOH: 264x5, 354x2, 404x0, 314x3x8 with 70 seconds rest between sets.
Shrugs: 154x10.
30 minutes
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04-13-2022, 08:10 AM
#633
4/13/2022
Chins: 5,6,6,3,3,3.
Glute raises: bwt x8, +10x8.
Smith 2nd Incline BP: +50x10, +90x8, +140x5, +160x1, +180x0x2 stalled, +165x1, +150x5, +150x4.
Squat: bwt x8x2, 44x8, 154x6x2, 264x3, 314x1, 354x1, 314x1, 264x5.
Rev Straight bar Curls: 64x8x2.
55 minutes
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04-18-2022, 08:26 AM
#634
4/15/2022
Chins: 5
Press: 44x8x2, 64x5, 94x5, 114x3, 134x1, 139x1, 144x0, 134x1, 119x5.
Squat: 64x8, 94x8, 154x8, 264x3, 314x1, 359x1, 314x2.
Glute: +10x8x2
50 minutes
4/17/2022
Chins: 4
Stiff Leg Dead Lift: 44x10, 154x5x2.
Deadlift DOH with wraps: 264x5, 354x2, 379x2.
Speed DL: 319x4x6 with 90 second rest between sets.
3 circuits 90 sec rest:
Stiff Leg DL: 204x8
Bent over Rows: 179 x 3
Shrugs: 204x8
Flat Bench Incline DB Press: 30x8, 50x8, 60x8x3.
Hammer DB Curls: 30x10x2.
Pec fly machine: 85x10x2.
50 minutes
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04-22-2022, 08:01 AM
#635
4/22/2022
Chins: 6,3,3,3,3.
Standing Upright Row: 44x8.
Stiff Leg DL: 44x8, 64,94,114,134,139x5.
Clean & Press: 44x5x2, 64x5x2, 94x3, 114x1, 134x1, 139x0, 119x3.
Squat: 44x10, 64x5, 94x5, 114x5, 134x5, 139x5, 154x5, 264x3, 314x1, 354x) not to parallel, 284x6.
40 minutes
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04-25-2022, 09:23 AM
#636
4/24/2022
Smith 3rd Incline: 25x10, 115x5, 165x2, 175x2, 185x1, 155x5x2.
Chins 3,4.
Stiff Leg Dead Lift: 45x8, 155x6.
DL DOH with Wraps: 265x6, 355x3, 405x1.
Speed DL 90 seconds rest between sets: 335x4x6.
Shrugs: 205x8x3.
Stiff Leg DL: 205x8x2
Bent over Row: 185x3x3.
Rev Straight bar Curls: 55x12x2.
PecDec: 105x12, 115x10.
75 minutes
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04-27-2022, 07:41 AM
#637
4/27/2022
Chins 6x2.
Standing Cable PD: 55x10.
Glute raises: bwt x 10, +10x10.
Standing Upright Rows: 44x10x2.
Press: 44x8x2, 64x5, 94x5, 114x3, 134x1.
Speed Press 40 seconds between sets: 114x3x3.
Squat: 44x8x2, 64x6, 94x6, 114 x6, 154x5, 264x3, 314x1, 334x1x2, 304x4.
Rev Straight Bar Curls: 64x8x2.
45 minutes
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05-03-2022, 07:10 AM
#638
4/30/2022
Chins: 6,5,3,4,5,3.
Squat: 44x8x2, 154x5x2, 264x3, 314x1, 334x1, 344x1, 314x3 all good depth.
Smith #3 Incline BP: Bar x10, +90x6, +140x3, +160x1, +18x0 stalled, +160x2x3, +140x4.
PecDec: 100x12x2.
60 minutes
5/2/2022
Standing Upright Rows: 44x8x2.
Press: 44x5x2, 64x5, 94x5, 114x2, 134x0, 134x1, 114x5x2.
Stiff Leg Dead Lift: 44x8, 154x6.
DOH Dead Lift w Wraps: 264x5, 354x1, 394x2.
DOH Speed DL w Wraps 80-90 second rest between sets: 354x3x5.
Shrugs: 154x5 - I'm done.
55 minutes
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05-06-2022, 09:29 AM
#639
5/4/2022
Chins: 6,3,3,3,3.
Standing Cable PD: 55x10.
Glute rises: bwt x8, +10x8.
Reverse Straight Bar Curls: 44x8, 64x8x2.
Squat: 44x8x2, 64x8, 154x6x2, 264x3, 3141, 354x1x2, 284x6.
Smith 1st Incline BP: bar x8, +90x8, +140x3, +160x1, +180x1x3, +150x4.
PecDec: 115x10x2.
55 minutes
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05-09-2022, 07:33 AM
#640
5/7/2022
Standing Cable PD: 55x10x2.
Glute raises: bwt x10, +10x10.
Chins: 5,4,2,4.
Bent over Rows: 94x8x2, 114x8, 134x8.
Clean & Press: 44x5x2, 94x5, 114x3, 134x1x2, 139x1, 94x8.
Squat: 44x8x2, 154x5x2, 264x3, 314x1, 359x1, 314x3.
50 minutes
5/9/2022
Stiff Leg Dead Lift: 45x8, 155x6x2.
DL DOH with wraps: 264x5, 354x1 404x2.
Speed DL w Wraps 90 sec rest between sets: 354x3x5.
Shrugs: 204x8x2.
Stiff Leg DL: 204x6x2.
Flat BP: 45x10, 95x6x2, 135x5, 145x5, 155x5. Its been a few years since I last BP, no shoulder pain.
Chins: 2,x2.
45 minutes
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